Swim Drills for Learn to Swim, Intermediate Swim Clubs, and Triathletes

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A triathlon swimmer using fins while training in open water, demonstrating strong strokes, steady kick, and forward sighting technique for endurance swimming.

Master Swimming with Flippers: Full-Scale Beginner, Advanced, and Expert Training Programs

The Ultimate Triathlon Swim Workout: Speed, Power & Efficiency with Flippers

Enhance Your Triathlon Swim Training with Fins

This triathlon swim workout integrates fins to improve propulsion, endurance, and technique. By incorporating fins into your warmup, drills, and main set, you will enhance your ability to maintain a powerful kick, optimize your stroke efficiency, and build the muscle endurance needed for race conditions. The workout starts with a structured warm-up focusing on technique and mobility, followed by a high-intensity pre-set to engage key muscle groups and develop explosive speed.

Maximize Power and Efficiency in Open Water

The drill set emphasizes stroke refinement, with a combination of freestyle, backstroke, and dolphin kicking to reinforce balance, rotation, and propulsion. With a race-paced main set, athletes will build speed through structured intervals, helping simulate the demands of triathlon swimming. Using fins strategically in training reduces fatigue while reinforcing proper technique, enabling triathletes to swim faster and more efficiently in both pool and open-water environments.

February 16, 2025 — Matthew Gawors
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swimmer performing the backstroke in a pool, showcasing proper technique with a streamlined body position, strong arm pull, and efficient kick

Mastering Backstroke & Streamline: The Ultimate Swim Training Plan

Building Swim Strength & Endurance: Training for All Levels

Developing Strength & Technique in Swim Training

This structured swim workout refines essential techniques for both beginner and intermediate swimmers. The Learn to Swim session focuses on breath control, propulsion, and stroke breakdown drills to ensure strong fundamentals. Meanwhile, the Intermediate Swim workout enhances backstroke technique, speed, and endurance with IM-based kicking, streamline-focused exercises, and powerful sprinting drills.

Mastering Backstroke & Streamline Efficiency

With a blend of in-water and dryland drills, these workouts reinforce proper head positioning, strong dolphin kicks, and coordinated stroke mechanics. Swimmers will improve their balance, breath timing, and overall water control through progressive skill-building sets.

February 12, 2025 — Matthew Gawors
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triathlete performing a freestyle swim in open water, showcasing streamlined form, strong arm pull, and efficient breathing technique, emphasizing endurance and speed for race preparation.

3 Essential Swim Workouts: Triathlon Training, Intermediate Drills, and Learn-to-Swim

Building Strength and Speed in the Water

This triathlon swim workout is designed to push athletes to their limits, combining technique, endurance, and power. The session starts with a structured warm-up featuring IM drills, sidekick work, and fingertip drills to reinforce proper stroke mechanics. Next, a short diving drill prepares athletes for competitive race starts, helping to develop confidence in entering the water efficiently.

Optimizing Stroke Mechanics and Race Simulation

Throughout the drill sets, swimmers practice balance and control through Heel Tag, Seahorse, and Lacrosse Ball drills, which refine body positioning and streamline movement. The pre-set introduces a high-intensity lane relay with treading water and brick holds, simulating open-water resistance. The main set ramps up intensity with sprint-focused freestyle reps, training the body for race-paced endurance. The session concludes with a 100-yard dolphin dive cooldown, reinforcing efficient starts and streamlined gliding.

Refining Swim Technique: From Fundamentals to Performance

This dual swim workout caters to both beginners and intermediate swimmers, ensuring strong fundamental development and high-performance training. The Learn to Swim session introduces new swimmers to essential techniques, such as breath control, dolphin kicks, and underwater movement, helping them feel more comfortable in the water. Meanwhile, the Intermediate Swim session challenges experienced swimmers with advanced drills, including fast lane relays, treading water with bricks, and butterfly sprint sets to enhance endurance and race speed.

Building Strength, Confidence, and Speed in the Pool

For beginners, the workout reinforces buoyancy, kicking, and breath control while gradually introducing dolphin diving and streamlined movement. For intermediate swimmers, the focus shifts to powerful sprinting, stroke mechanics, and race-prep intensity. This structured progression ensures all swimmers build confidence, increase efficiency, and optimize their speed, endurance, and technique.

February 10, 2025 — Matthew Gawors
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